How can I lubricate my knees naturally?

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

rejuvinix.com - Joint Lubrication: 101 - Rejuvinix

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You may know that joints need lubrication for optimal function, but how familiar are you with the entire process? Cartilage, synovium, and synovial fluid all work together to cushion the joints and prevent the bones from rubbing together. With age and excess weight, the cartilage wears down, and the body becomes more reliant on lubrication as a protective barrier for the bones. Synovial fluid is the essential lubricant that cushions the joints so that the bones do not rub together.

Why is Joint Lubrication Important?

Proper joint lubrication will decrease pain, reduce joint destruction, and make it more comfortable to move around. Without joint lubrication, the bones would rub together. Not only is this painful, but bones rubbing together create a high amount of friction, which can also destroy the surrounding tissues and make it difficult to move. Joint lubrication decreases the friction between cartilage and allows for natural and painless joint movement.

Let’s look at an example…

Think about a door hinge that is rusted over. An extremely high amount of friction makes it difficult to open the door. High amounts of friction place excess stress on the hinge, making it grind against itself. When you oil the hinges, it acts as a lubricant and decreases friction. With the lubricant, the door can open much easier. In this scenario, the joint is the rusted door hinge, and synovial fluid is the oil. Without synovial fluid, joint movement is difficult and painful. The bones rub together, and the friction destroys the joints. With proper lubrication, moving the joints becomes comfortable and easier. Joint lubrication is essential for protecting the bones and keeping the joints healthy.

How Do You Keep Your Joints Lubricated?

Now that you know how important joint lubrication is, it is also helpful to understand how to keep your joints properly lubricated.

4 ways to keep joints lubricated

1. Exercise can provide significant relief because it increases water in your synovial fluid and sends lubrication to the joints. The synovial fluid is also spread evenly during exercise because joint movement pushes the fluid around to reach places in the joints that it may not normally reach. 2. Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication. 3. Drinking water can also assist in joint lubrication as it increases the volume of synovial fluid and allows the fluid to surround the joint evenly. Make sure you are drinking the right amount of water for your body and lifestyle. Use this free online tool to get a good idea of how much water you should drink. 4. Supplements for joint lubrication can be quite effective. These include glucosamine, chondroitin, fish oil, turmeric, and S-adenosyl-L-methionine. Always speak with a doctor before taking a new supplement as they may interact with other medications or cause adverse side effects.

Joint lubrication at Rejuvinix

If you are experiencing joint pain, then exercising, eating healthy fats, drinking more water, and taking supplements may help keep your joints lubricated. However, Rejuvinix specializes in nonsurgical joint therapies that can keep your joints healthy and pain-free. We offer regenerative cell therapy and Platelet-Rich Plasma (PRP) therapy among several other treatment options. Request an appointment online today to learn more and get started.

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Is dark chocolate with 72% cacao good for you?

Dark chocolate has intrinsic health benefits similar to fruits, vegetables and tea. All of these foods contain flavonoids that have potent anti-oxidant and anti-inflammatory actions in bodily functions. Dark chocolate with 72 percent cocoa solids has positive effects on your health, with a small risk.

healthyeating.sfgate.com - Benefits and Risks of 72 Percent Dark Chocolate - Healthy Eating | SF Gate

Health Benefits

An animal study published in Journal of Dietary Supplements in 2016 linked dark chocolate intake with reduced cognitive decline. Obese rats fed a dose of 70 percent dark chocolate daily for three months prior to the study had reduced hyperglycemia and improved cognitive function by its end. The chocolate also seemed to enhance spacial memory, allowing the rats to better navigate a maze. Moderate intake of dark chocolate may also reduce high blood pressure and guard against heart disease.

Fats and Calories

A small amount of 72 percent dark chocolate does not contribute too much fat to your diet. But you can't eat however much you want,because calories and fats add up. An ounce, or 28.35 grams, contains 170 calories and 12.9 grams of fat. Of those fats, over half are saturated fats, which are not as healthy as monounsaturated or polyunsaturated fats.

Sugar

The American Heart Association recommends that women consume only 100 calories of sugar daily, equivalent to 6 teaspoons. For men, that number is 150 calories, about 9 teaspoons. Chocolate with 72 percent cocoa solids has less sugar than milk chocolate or even dark chocolate with 50 percent cocoa. A 1-ounce bar of dark chocolate with 70 to 85 percent cocoa contains 6.8 grams of sugar. Since, 4 grams of sugar are about 1 teaspoon, limit your intake of chocolate accordingly.

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